CROSSFIT
Warm Up
3x
30sec mountain climber w twist
30sec bicycles
30sec inch worm
30sec single leg deadlift (R)
30sec single leg deadlift (L)
30sec burpees
AMRAP 35
20/16 cals*
20 weighted step ups (the video says weighted sit ups)
20 push ups
20 pistols OR front foot elevated split squats
2/side Turkish get ups
*Can subÊ200m run, 40 grasshoppers, or 1:00 high knee marching w med ball
Cool Down
90sec butterfly stretch
90sec forward fold
1:00/side L spine twist
BURN
Warm Up
30 directional jumping jacks
7 each side strict press
30 toe touches
7 each side single leg deadlifts
x2
Burn
4 sets
10 each side banded fire hydrants
10 tempo rom deadlifts 21×1
10 each side rear foot elevated split squat tempo 21×1
4 rounds 17min time cap
10 burpees
20 forward lunges
15 push press
20 back step lunges
25 sit ups
FAMILY
Warm Up
2 Rounds
10 calf raises
10 dive bomber push ups
10 cossacks
10 invisible thrusters
Then…
2 Rounds
30 grasshoppers
20 banana rocks
10 bird dogs
Sweat
AMRAP 12
60 skips
30 Russian twists
15 backpack squats
Challenge
The paper challenge – fold it in half and pick it up from the floor using only your mouth. Must stay on your feet
